giugno 16, 2024
- routine: lats + core
- 20s work - 20s rest
- Five rounds of:
- seated leg raises
- dragonflag
- rest 40s between rounds
- work 30s and rest 30s,
- Four rounds of:
- bike for calories
- GHD sit-up
- russian swing
- V-up
- Amrap in 6 minutes of:
- 10 DB snatch (15/22,5 kg)
- 2 wall walk
giugno 14, 2024
- For time with a partner:
- 60 synchro sit-up
- 80/120 calories
- 60 synchro knees to elbows
- 60/90 calories
- 60 synchro medball sit-up
- (switch ball at every rep)
- 40/60 calories
- – Use any machine for calories.
- Time cap: 25 minutes
giugno 13, 2024
- CrossFit ® Hero Workout
- "MURPH"
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
- Wear a Weight Vest (6/9 kg)
giugno 12, 2024
- routine: strenght (pushes)
- EMoM 14 minutes
- odd: minutes: 1 squat snatch
- even minutes: 8 burpees over the bar
- For time:
- 100 wall ball shot
- (6/9 kg ball)
- perform15m broad jump every time
- you break a set
- time cap: 8 minutes
giugno 11, 2024
- routine: lats + core
- EMOM 8 minutes
- Min. 1: Max elephant plank hold
- Min. 2: Max flutter kick
- EMoM for 12 minutes
- odd: 14 one-leg squat
- even: 12 heavy renegade row
- AMRAP 10 minutes
- 2-4-6-8…
- Box jump-over (50/60 cm)
- chest-to-bar pull-up
- – Use two DBs.
giugno 10, 2024
- routine: handstand
- 5 sets for time:
- every three minutes
- 250/300-m row/ski
- – Score is slowest round
- For time:
- 100 double-under
- 50 alternating dumbbell snatch
- (15/22,5 kg)
- 100 double-under
- time cap: 8 minutes
- advanced: <6 minutes
giugno 9, 2024
- routine: strenght (pulls)
- EMoM 12 minutes
- Odd: 5 front squat
- Even: 5 muscle-up
- 10 rounds for time:
- 4 deadlift (35/50 kg)
- 3 hang power snatch
- 2 overhead squat
- time cap: 12 minutes
giugno 7, 2024
- routine: rings
- (strict muscle-up prograssion)
- EMoM for ten minutes
- odd: 10 BW bent-over row
- even: 14 two-DBs walking lunges
- For time:
- 9 handstand push-up
- 100m run
- 15 handstand push-up
- 200m run
- 21 handstand push-up
- 400m run
- 21 handstand push-up
- 200m run
- 15 handstand push-up
- 100m run
- time cap: 13 minutes
giugno 6, 2024
- routine: lats + core
- Crossfir ® "Girls"
- benchmark Workout
- "GRACE"
- For time:
- 30 clean & jerk
- (♀43 kg, ♂61 kg)
- time cap: 7 minutes
giugno 5, 2024
- routine: handstand
- Five Rounds of:
- one minute work:
- 15 hanging knee raise
- max calories row
- rest two minutes
- Amrap in 6 minutes of:
- 3 squat snatch
- (35/50 kg)
- 7 burpees over the bar
giugno 4, 2024
- routine: pull-up technique
- (kipping/butterfly)
- EMOM for 15 minutes
- 1: 50 double-under
- 2: 6 BW power clean
- 3: 20 hand-release push-up
- For time:
- 27-21-15-9
- DB thruster (10/15 kg)
- Pull-up
- (Use two DBs)
- time cap: 8 minutes
giugno 3, 2024
- routine: strenght (pushes)
- Six rounds
- 30s strict handstand push-up
- (at least 5 reps)
- rest 90s
- Five rounds for time with a partner:
- min. one: A: 20 KB american swing
- (20/24 kg)
- B: 8 shuttle run
- min. two: switch movements
- min. three: max ground to overhead
- (30/43 kg barbell)*
- min. 4: rest
- *switch reps as needed
- 1 shuttle run = 7m out + 7m back